Spicy Lentil Soup Recipe

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Ingredients:

Serving

1 tsp olive oil
2 cm fresh ginger, finely chopped
1 tsp cumin seed
1 pinch dried chili pepper flakes
1 onion, chopped
2 carrots, chopped
150 g red lentils
1 liter vegetable stock
1 tbsp lime juice
1 bunch fresh coriander leaves ( cilantro)

Directions:

Heat the oil in a pan with a heavy bottom. For soup, my favourite pan is a cast iron Le Creuset casserole dish.
Add the ginger and cumin and fry gently until the seeds turn a dark brown - but don't let them burn.
Add the oinions and carrots and sweat gently for around 5 minutes.
Throw in the lentils and add the stock. bring to the boil and simmer for around 20 minutes.
Season with salt and pepper. Allow to cool, then blitz with a hand held blender until smooth.
Check seasoning and add lime juice and coriander to serve.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	172.29 Kcal (721 kJ)
Calories from fat	14.69 Kcal
		% Daily Value*
Total Fat	1.63g	3%
Sodium	135.76mg	6%
Potassium	517.43mg	11%
Total Carbs	29.29g	10%
Sugars	3.49g	14%
Dietary Fiber	13.19g	53%
Protein	10.46g	21%
Vitamin C	6.7mg	11%
Vitamin A	0.3mg	10%
Iron	3.4mg	19%
Calcium	43.4mg	4%

Amount Per 100 g
Calories	166.59 Kcal (697 kJ)
Calories from fat	14.2 Kcal
		% Daily Value*
Total Fat	1.58g	3%
Sodium	131.27mg	6%
Potassium	500.33mg	11%
Total Carbs	28.32g	10%
Sugars	3.38g	14%
Dietary Fiber	12.75g	53%
Protein	10.11g	21%
Vitamin C	6.5mg	11%
Vitamin A	0.3mg	10%
Iron	3.3mg	19%
Calcium	41.9mg	4%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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Recipe Tags

Weightwatchers Points

2.8

Points
4

PointsPlus

Good Points

low fat,
saturated fat free,
low sodium,
cholesterol free,
high fiber

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